The table
below summarizes foods containing high levels of magnesium,
as measured by the United States Department of
Agriculture.

Those who
need to increase their magnesium intake can select foods
from this high magnesium food summary list. It is not
necessary to take magnesium supplements, to achieve a high
level of magnesium nutrition.

300

140

.
High Magnesium Foods Table

From
the
USDA Nutrient Database

USDA
NDB
Ref. #

Food Group

Magnes.
per
measure
mgs

Weight
grams

Common
Measure

Notes

.
FISH - Broiled

15037

Halibut

91

85

3 oz.

-

15221

Tuna

54

85

3 oz.

Yellowfin, fresh, cooked

.
FRUITS

11008

Artichokes

101

168

1 cup

-

09040

Banana

34

118

1 med.

-

09094

Figs, dried

44

76

4 figs

(doubled - more reasonable)

.
GRAINS

20005

Barley,
pearled, raw

158

200

1 cup

-

20011

Buckwheat
flour

301

120

1 cup

Whole-groat

20033

Oat Bran,
raw

221

94

1 cup

-

20037

Rice, brown

84

195

1 cup

-

20080

Wheat Flour,
whole

166

120

1 cup

-

.
JUICES

09294

Prune juice

36

256

1 cup

-

.
DAIRY

01095

Milk, canned, condensed

80

306

1 cup

Sweetened

01117

Yogurt, low fat

39

227

8 oz.

12 grams of protein/ ounce

.
NUTS

12061

Almonds

156

56

2 oz.

(doubled - more reasonable)

12078

Brazil
nuts

128

56

2 oz.

(doubled - more reasonable)

12585

Cashews

148

56

2 oz.

(doubled - more reasonable)

12147

Pine nuts

132

56

2 oz.

(doubled - more reasonable)

.
VEGETABLES

(All cooked)

11008

Artichoke

101

168

1 cup

-

16006

Beans, baked

81

254

1 cup

-

16015

Beans,
Black

120

172

1 cup

-

16034

Beans,
Kidney, canned

72

256

1 cup

-

16072

Beans, Lima

81

188

1 cup

-

16038

Beans,
navy

107

182

1 cup

-

16043

Beans, Pinto

94

171

1 cup

-

16103

Beans, refried

83

252

1 cup

-

16051

Beans,
white

134

262

1 cup

-

11087

Beet Greens

98

144

1 cup

-

11093

Broccoli,
frozen

37

184

1 cup

-

16057

Chickpeas

79

164

1 cup

Garbanzo beans

20020

Cornmeal

155

138

1 cup

-

11192

Cowpeas

86

165

1 cup

Black-eyed peas

16070

Lentils

71

198

1 cup

-

11281

Okra, cooked

94

184

1 cup

-

11299

Parsnips

45

156

1 cup

-

11313

Peas, frozen

46

160

1 cup

-

11424

Pumpkin,
canned

56

245

1 cup

-

12516

Pumpkin
Seeds

151

28

1 oz.

-

11451

Soybeans

108

180

1 cup

-

11461

Spinach,
canned

163

214

1 cup

-

11458

Spinach,
cooked

157

180

1 cup

-

11642

Squash,
Summer

43

180

1 cup

-

11512

Sweet Potatoes, canned

56

255

1 cup

with the skin

11674

Potatoes

57

202

1 potato

most is in the skin

11546

Tomato,
paste

134

262

1 cup

-

Over
100
mg. in
BOLD
RED

I changed
some numbers to more closely reflect a more appropriate
"Common Measure".
This is a list of "basic foods".
Many fast foods contain high amounts of magnesium, but I
omitted them due to all the other garbage they contain. The
same is true for soups and cereals.
Source: USDA Nutrient Database for Standard Reference,
Release 15Daily Recommended Magnesium (Mg): 400 mg . . .
Too much: greater than 350 mg as supplement